Lat Pulldown Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Lat Pulldown Exercise Demo

Exercise Profile

Exercise Equipment

Machine

Primary muscles

Lats, Upper Back

Secondary muscles

Biceps

Exercise Category

Vertical Pull

Lat Pulldown Muscles Worked

Front

Back

MuscleSet

Lats

50%

Upper Back

30%

Biceps

20%

Lat Pulldown Overview

The lat pulldown is a machine-based vertical pulling movement designed to target the latissimus dorsi and build upper back width. It’s a staple for beginners learning to activate the back muscles, and for advanced lifters seeking controlled hypertrophy work. Grip width, handle type, and tempo all influence the training stimulus. Unlike pull-ups, the lat pulldown allows for precise load control and extended volume work. Keeping the torso relatively upright and pulling through the elbows ensures optimal back engagement.

Why Do The Lat Pulldown ?

Lat Pulldown (Machine) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Lat Pulldown

1. Sit at the machine and grip the bar slightly wider than shoulder-width. 2. Pull the bar down toward your upper chest. 3. Squeeze shoulder blades together at the bottom. 4. Slowly return to start with arms extended.

Machine Tips

Adjust thigh pad snugly, grip bar wider than shoulders, and lean slightly back during the pull.

How to Progress

Use full range of motion, add reps, control tempo, or switch to single-arm or neutral grip variations.

PROGRAMS WITH Lat Pulldown